Keeping a Healthy Back

This month we are focusing on healthy backs and keeping it that way. In order to improve and maintain a healthy back, we need to concentrate on 3 concepts. They are Flexibility, Strength, and Mobility.

Many times other areas of the body will prevent improvement in the flexibility, strength, and especially mobility of the back.

New research has shown that in order to perform better, mobility needs to be tackled first. Lack of mobility in the back and the body directly effects the ability to increase flexibility and strength.

Here are some simple exercises that can be done at your home – before or after a shift.

Hip Hinge or Toe Touch

Many us can not touch our toes. But if we can become more mobile in this area, increases in strength and flexibility will happen. In order to reset the movement, we need to do the following.

A. Stand on a 2 by 4 board to elevate the feet.

B. Place the balls of the feet on the board with the feet and knees together.

C. Place a small pillow between the legs and squeeze it.

D. Lean forward from the hip as if folding over a table – bend your knees if need be.

F. Touch your toes for 20 seconds and come up. (Do a set of 5)

Shoulder Opener

Thoracic spine or upper back mobility can prevent flexibility in other areas of the body.

A. Stand with your back against the wall and your feet in a butterfly position and your bottom against the wall.

B. Place your arms or hands against the wall at 90 degrees.

C. With a shoulder press motion try and press your hands up over your head while maintaining contact with the wall. (Do a set of 5)

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